Sunday, October 25, 2009
Oct 26, 2009 - Free and IM
This week is a combination of free and IM. Below is the expert set.
Warm Up
600 Choice
Drills
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall
Main Set
4x100 Free 1:20/1:25
4x100 Pull 1:15/1:20
4x50 Kick
8x50 on 1:00 (rotate IM, fly/back, back/breast, etc.)
5x100 IM 1:35
4x50 Kick
100 Easy
100 Sprint all out
Warm Down
100 Choice
Warm Up
600 Choice
Drills
5x50 Free with 5 dolphin kicks off wall
5x50 Free no breaths between flags and wall
Main Set
4x100 Free 1:20/1:25
4x100 Pull 1:15/1:20
4x50 Kick
8x50 on 1:00 (rotate IM, fly/back, back/breast, etc.)
5x100 IM 1:35
4x50 Kick
100 Easy
100 Sprint all out
Warm Down
100 Choice
# posted by gladorca's blog @ 5:02 PM 
